Sex Workout: Exercises to Improve Sex Life

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Robert Maurer

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Training is good. Not only to the muscles, to the body in general and to the mind, but also to the sexual life, even more so if you practice a sex workout, that is, a targeted activity. For several reasons. First of all why stimulates and tones the parties involved in the relationship, making it more intense and satisfying, like the pelvic floor. Secondly why improves body awareness, increasing perceptions and sensations at all levels. Furthermore, increases self-esteem and love for oneself, feelings that can only have a positive effect on sexual life. Finally, we must not forget that in order to feel energized, the body activates functions similar to those it activates during training. It means that while you are sweating in bed, your body increases your heart rate, blood pressure, circulation, breathing rate and muscles, just like during a session in the gym. This is why doing certain exercises is also good for intimate life.

Does having sex help you lose weight?

Undoubtedly, having sex is a way to stay active. However, it doesn't help with weight loss. A small study found that this business allows for burn about 4,2 calories per minute for men and 3,1 calories per minute for women. So, this is certainly not a way to lose a lot of calories. To give you an idea, the same study showed that 30 minutes on a treadmill spent much more: 276 calories for men and 213 for women.

To lose weight, you need to be physically active and eat a controlled diet in order to burn more energy than you consume. Among other things, as mentioned, training also has positive implications on sexual life. Moving, therefore, you get more advantages. In order to have a more satisfying sex it is useful to work, in particular, some muscles, such as the pelvic ones, especially in women after childbirth.

The recommended exercises

  1. Plank for 20 seconds.
  2. Bridges for buttocks for 15 repetitions.
  3. Jump squats for 10-15 repetitions. 
  4. 10 Kegels with 5-10 second holds.
  5. Push-ups for 10-15 repetitions.

Here is a very effective sex workout, consisting of a series of exercises that help train the muscles that help make sex better. They are suitable for both men and women. The ideal is to perform them at least three times a week in sequence, for 20-30 minutes. Alternatively, run the circuit three times. 


For both men and women, core strength is critical to satisfying sexual activity. For this reason, the planks cannot be missing in the sex workout help just to strengthen the core and to build muscles around your abs, back and pelvis, which can make all the difference in bed.



  • Lie on the ground in a prone position.
  • Bend your elbows 90 degrees and align them perpendicular to your shoulders.
  • Lift the body off the ground, bearing in mind that in the tall position it must form a straight line from the head to the heels. Head and neck must not stretch forward or bend in any direction.
  • Keep the abdominal muscles and buttocks always contracted throughout the execution of the exercise.
  • The legs must be perfectly straight and slightly apart, without bending the knees.
  • Maintain the position as long as possible, then return to the resting position.

Buttocks bridge

The gluteal bridges not only activate the pelvic floor, but develop also the hamstrings and buttocks, improving sexual activity. 


  • Lie on a mat, with your knees bent, feet on the ground, hip-width apart, and palms on the floor at your hips.
  • If you want to increase the intensity, place a light dumbbell on your pelvis, holding it steady with your hands as you go.
  • Focus on your core as you push into your heels, lifting your hips off the ground. Make sure your shoulders and upper back stay glued to the mat.
  • When you reach a stiff top bridge position, squeeze your glutes. Then slowly lower.

Jump squat

The sex workout also includes some HIIT, which is high intensity interval training, which prepares the body for more significant efforts. The jump squats are great for increasing heart rate, Furthermore improve leg strength and stabilization, in case you are interested in trying new positions in bed.



  • Stand with your feet shoulder-width apart and your arms at your sides.
  • Squat down, bringing your arms in front of you, behind your back or on your hips.
  • Jump to stand up and push your arms to your sides as your feet lift off the ground with momentum.
  • When the feet return to the ground and the arms rise, immediately drop into another squat.

Kegel exercises

Stronger pelvic muscles they mean a better sex life. For example, in a small study, researchers looked at 176 women around 37 and found that orgasm and arousal are related to pelvic floor muscle function. Plus, squeezing those muscles at the right time can increase pleasure for male partners as well. To train them, Kegel exercises are excellent. 

To perform Kegel exercises effectively, you must first identify the right muscles. The easiest way to do this is to stop urinating in the middle of the flow. The muscles that help to do this are precisely those to be trained with Kegel exercises. 



  • Contract the pelvic floor muscles and hold the position for 5 seconds. Gradually build up to 10 seconds with training.
  • Release for 10 seconds. 
  • For best results, practice the exercises 10 times 3 times a day, not just during training, but at any time of day when it is comfortable to do them. 


In addition to being a great full-body exercise, pushups are a must for people who want to experiment with new positions. There strength of the body and arms, which is trained by this movement, in fact, is crucial for positions that require the commitment of the whole body.



  • Lie flat on your stomach, with your palms on the sides of your chest, under your shoulders. Feet should be hip-width apart. 
  • Push the hands to the ground and extend the arms, keeping the head and neck neutral and the core strong, so that the body forms a straight line from top to bottom.
  • Then lower the body by bending the elbows and continue until the chest touches the ground.
  • Get up and continue like this. 
  • Don't let your lower back or hips sag. Maintain a neutral spine and neck.
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